Unempilo enkundleni ngalesi simo sokuqeqeshelwa onompempe

Imidlalo yebhola yokushaya ikhwela inzima, inzima kakhulu. Futhi uma ungekho esimeni esifanele, uzozabalaza ukuhambisana nakho konke. Impela ungasebenzisa isiqalo esihle njengonompempe oyimfundamakhwela ebholeni lezimfundamakhwela.

Ungaba nempilo kanjani enkundleni, ulondoloze isimo sakho futhi unciphise nesisindo njengonompempe oqalayo?

Sinamathiphu amaningi kuwo wonke amaleveli, ngakho-ke funda ngokushesha ukuze uqalise ngesimo sakho.

Bagijima ibanga elingakanani onompempe ngesikhathi somdlalo?

Kungase kuqale kuthakazelise ukuzwa ukuthi onompempe bagijima kude kangakanani emdlalweni ngamunye?

Umdlali webhola lezinyawo ku-Eredivisie ugijima cishe amakhilomitha angu-11,2 kumdlalo wemizuzu engu-90.

Unompempe ku-Eredivisie ugijima cishe amakhilomitha angu-12,8 phakathi nomdlalo wemizuzu engu-90.

Ukunakekela kahle umzimba wakho kusho ukwakha isimo esihle nokunakekela kahle imisipha yakho. Funda futhi mayelana ukubuyiswa kwemisipha engcono nge-roller foam.

Njengonompempe kufanele uhlale uphezu kwebhola ngaso sonke isikhathi. Lokhu kuqinisa ukwethembeka kwakho kubadlali futhi kusiza ukwenza isinqumo esifanele. Abadlali nabo bagijima kakhulu, kodwa bachitha ingxenye enkulu yomdlalo endaweni yabo, isibonelo ikakhulukazi ngemuva njengomdlali wasemuva noma phambili njengomgadli.

Ibaluleke kangakanani ishejuli yokuqeqesha onompempe?

Uma usebenzisa noma iyiphi indlela yokuqeqesha, kubalulekile ukuqhubeka ushintshashintsha isikhathi ngasinye. Ukukhuphukela emisebenzini esindayo kuyindlela enhle yokuba uqine ngaso sonke isikhathi, kodwa okunye ukuhlukahluka kubalulekile ukugcina umzimba ubukhali. Uma kungenjalo uziqeqeshela kuphela isenzo esisodwa esithile, isibonelo imisubelo emifushane noma ukubekezela.

Ubuningi abubalulekile kangako, uzothuthuka ngokushesha uma usebenzisa uhlelo lokuqeqesha olusezingeni eliphezulu. Ngakho-ke ngezinyathelo ezimbalwa ezisheshayo usungakwazi ukwenza okuningi ngesimo sakho futhi ubuyele esimweni ngesikhathi esifanayo.

Ukuze usebenze kahle njengonompempe, kunenombolo yezimfanelo ozidingayo, izimfanelo ongasebenzela kuzo.

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Kufanele futhi senze konke okusemandleni ethu ukuze senze kangcono futhi ngokushesha. Ukuze ujike kalula usuke endaweni ethile noma ngemva kokugijima. Ukuze ukwazi ukuma ngokushesha ngemva kwe-sprint futhi mhlawumbe ugijimele kwenye indawo.

Singakwazi ukuzijwayeza lokhu ngokwenza ukunyakaza ngesivinini esiphezulu sokunyakaza. Lokhu singakwenza, isibonelo, ngesikhathi sokufudumala noma ngesikhathi sokuzivocavoca. Zama ukwenza ukunyakaza okuhlukene ngokulandelana ngokushesha okukhulu futhi ukuhlanganise ukuze wenze kangcono.

Ukuqeqeshelwa izinga okulo manje

Akuwona wonke umuntu ohamba phambili njengamanje. Uma usanda kuqala ukushaya ikhwela ebholeni labasafufusa, kungase kudingeke ukuthi uthole imali engenayo egcwele. Uhlelo lokuqeqesha oluyisisekelo lungcono kakhulu. Uma, ngakolunye uhlangothi, usuvele ushaya ikhwelo njalo futhi ufuna ukuya ekilasini eliphakeme, uhlelo lokuqeqesha oluyisisekelo ngeke lukwenze lutho ukuze uthuthukise isimo sakho.

Unquma kanjani ukuthi ukuphi manje?

Ekuqaleni kunamazinga amabili okufanele acatshangelwe:

1. ufuna nje ukwakha ukuqina?
2. kubalulekile futhi ukuqina, ukwehlisa isisindo?

Uma ungabaza ngokuthi uwela kusiphi isigaba, indlela elula nesheshayo ukubheka i-BMI (Body Mass Index).

Inkomba Yesisindo Somzimba = Isisindo ku-KG / Ubude Ngamamitha

Lokhu kuyiqiniso kuphela umhlahlandlela onzima kakhulu, kodwa uzokunikeza inkomba yalokho ongasebenzela kukho.

Ungenzi okuningi ngokushesha kakhulu, ukunquma kanjani lokho?

Cishe uzoqala ngomdlandla ngohlelo lwakho olusha lokuqeqeshwa, luhle kakhulu! Nokho, kubalulekile ukuthi ungenzi okuningi ngokushesha kakhulu. Maduze ngeke usakwazi ukushayela umdlalo wakho ngoba usuphambi kwePampus.

Kungumqondo omuhle ukuqapha izinga lokushaya kwenhliziyo yakho ngenkathi uzivocavoca. Awufuni ukweqa izinga eliphezulu lokushaya kwenhliziyo yakho. Indlela engcono kakhulu yokukala izinga eliphezulu lokushaya kwenhliziyo yakho ukusebenzisana nochwepheshe bezempilo.

Akuwona wonke umuntu ozokwenza lokhu, ikakhulukazi uma uqala ngomkhawulo ophansi. Ngenhlanhla, kunendlela elula yokubala izinga eliphezulu lokushaya kwenhliziyo yakho.

Isilinganiso sakho senhliziyo esiphezulu = 220 - iminyaka yakho

Lokhu Yebo futhi kuyinkomba.

Kunconywa ukuthi uqale ukuqeqeshwa ngokuqapha kwenhliziyo. Lena indlela ewusizo yokugcina umkhondo wokushaya kwenhliziyo yakho noma kunini.

Hlola izinga lakho lokufaneleka

Ukuhlolwa kwe-Cooper kuyindlela elula yokunquma izinga lakho lokufaneleka. Ikunikeza umbono ojwayelekile
wezinga lakho elibandakanya ukugijima okuqhubekayo kwemizuzu eyi-12.

Lona umhlahlandlela walokho okufanele ukuzuze njengonompempe:

Lezi yizinkomba kuphela futhi izidingo zizoshintsha ngokuhamba kwesikhathi. Kodwa ngokwakho isiqondiso esihle sokubona lapho ume khona nokuthi yini ongakwazi ukuyibamba.

Ngaphambi kokuthi ngikwenzele uhlelo oluhle lokuqeqesha, nasi isifinyezo esifushane sokuthi uhlelo lokuqeqesha kufanele lubukeke kanjani.

Kuhlanganisani ukuqeqeshwa konompempe?

Konke ukujima okwenzayo kunezingxenye ezine:

1. Okokuqala, yenza ukufudumala ukuze ukhulule imisipha yakho.
2. Bese wenza umsebenzi owumgogodla ohlose ukuthuthukisa isivinini.
3. Khona-ke umsebenzi oyinhloko okuhloswe ngawo ukuthuthukisa ukukhuthazela.
4. Okokugcina, ukupholisa phansi ukuze ugweme ukuqinisa imisipha yakho.

Kuye ngenani lemidlalo oyishayayo ngeviki, ungalungisa uhlelo lwakho lokuqeqesha. Noma nini lapho uya phakathi nezinsuku ikhwela, khona-ke kungcono ukwenza izikhathi ezimbili ezijulile ngesonto. Okushubile kwehlukile konompempe abayizimfundamakhwela kunangochwepheshe. Impela njengemfundamakhwela lapho futhi unomsebenzi onzima ngokomzimba eduze kwawo, ungaqeqesha kancane kancane. Kuhle ukubekela inselele ukufaneleka kwakho okungenani kabili ngeviki.

Ngaphezu kokufaneleka, qeqesha imisipha yakho nokulinganisela

Uzobona ukuthi ukuqina kwakho akuncikile nje ekuqineni kwakho. Ikakhulukazi uma uhamba enkundleni uzosebenzisa imisipha ongayisebenzisi kakhulu empilweni yakho yansuku zonke. Lezi kuzoba izindawo zakho ezibuthakathaka futhi ungahlala kuphela inqobo nje uma zonke izingxenye zomzimba wakho zikuvumela.

Ngaphezu kwalokho, ukugcina ibhalansi yakho kahle kudla amandla amaningi. Ngakho-ke unganikeza amandla akho amandla amakhulu ngokusebenza kubhalansi yakho.

Ngaphezu kwalokho, njengonompempe, kungcono ukuba nokuqeqeshwa okulula ngosuku olwandulela umdlalo webhola. Lokhu kukuvumela ukuthi wenze umzimba wakho usebenze ukuze uthole inselele oyilindele ngakusasa. Lokhu kuvuselela ukujikeleza kwegazi futhi kunikeza ithoni yemisipha enempilo.

Dala iseshini yakho futhi ugxile ezindaweni ezahlukahlukene onentshisekelo kuzo

Ngizohlanganisa amaseshini amaningi okuqeqesha lapha, okuhloswe ngawo ukuthuthukisa izingxenye ezahlukene zokuqina komzimba. Amaseshini ahlukaniswe ngaphansi kwezihloko ezilandelayo:

• Isivinini / Ububhali
• Isivinini Endurance
• Ukuqina Okuphezulu
• Amandla / Ukuzinza Okubalulekile

Lawa maseshini aphinde acaciswe ngeleveli ukuze ukwazi ukuziqeqeshela ngqo kuleveli yakho:

1. Isiqalo
2. Okuphakathi
3. Advanced

Kufanele ngabe uthole inkomba enhle yezinga lakho ngokuhlolwa kwangaphambilini nezincazelo futhi manje usukulungele ukuhlela ukujima kwakho.

Ukufudumala

Ukufudumala kuyingxenye ebalulekile yokulungiselela kokubili izikhathi zokuqeqesha kanye nemincintiswano. Izinzuzo zokufudumala zihlanganisa:

• Izinga elikhulayo lokufinyela nokuphumula kwemisipha evuthayo
• Ukuncipha kokuqina kwemisipha
• Inkululeko eyengeziwe yokuhamba
• Ukwanda kokujikeleza kwegazi ngokusebenzisa izicubu zemisipha ezisebenzayo
• Vumela ukushaya kwenhliziyo ukuthi kukhuphuke kuze kufike ezingeni elisebenzayo ngaphambi kokuqala ukujima/ukuncintisana
• Ubuye ulungele ukuqeqeshwa noma ukuncintisana ngokwengqondo

Ukufudumala kufanele kufake izigaba ezintathu eziyinhloko (imizuzu eyi-15)

1. Ukufudumala okujwayelekile (3-5 amaminithi). Lokhu kungase kuhlanganise ukugijima ngesivinini esinensayo futhi ezinzile ukuze kwandiswe izinga lokushaya kwenhliziyo nokujikeleza kwegazi.
2. I-Dynamic stretch (5 amaminithi). Lokhu kusho ukuthi usuvele usugijima. Uzelula kanje
   ngesikhathi sokufudumala futhi iphindaphinda uhlobo lokunyakaza ongalulindela ngesikhathi somdlalo.
3. Ukufudumala okuqondile (3-5 amaminithi). Ingxenye yokugcina yokufudumala ilungiselela umzamo omkhulu ngokugijima futhi ukhuphule izinga lokushaya kwenhliziyo yakho cishe ku-85-90% wesilinganiso sakho esiphezulu.

Ukufudumala okujwayelekile (imizuzu emi-3-5)

Hamba kancane futhi ngesivinini esiqinile uzungeze inkundla noma uye emuva naphambili usuka emugqeni wegoli uye emgqeni ophakathi kuze kube yilapho imisipha yakho ixega kancane futhi ifudumala.

I-Dynamic stretch (imizuzu emi-5)

Hamba ibanga phakathi komugqa wegoli kanye nonqenqema lwendawo yenhlawulo bese uhamba njalo ubuyela emugqeni wegoli ngokuzivocavoca ngakunye.

Amadolo aphakeme

Ukuqhubekela phambili, nyusa amadolo akho afike cishe maphakathi nokuphakama.

Ama-Bum Kicks
Ukuqhubekela phambili, letha izithende zakho phezulu bese uzama ukushaya ngemuva.

ukunyathela eceleni (crabbing)

Hamba emaceleni uye emaphethelweni wendawo yokujeziswa ngonyawo olulodwa phambi kolunye.

ukugijima emuva

Hamba uhlehle usuka emugqeni wegoli uye ekugcineni kwendawo yenhlawulo. Jogi ubuyele emugqeni wegoli, bese uyaphinda.

Yeqa
Gxuma usuka emugqeni wegoli uye onqenqemeni lwendawo yesijeziso usebenzisa i-kneecap ephezulu. Joyiza ubuyele emugqeni wegoli. Gxumela onqenqemeni lwendawo yokujeziswa, kuqala idolo lakho lesokunxele bese ulandela esokudla emzimbeni wakho,
usenekepisi eliphezulu lamadolo. Joyiza ubuyele emugqeni wegoli. Gxumela onqenqemeni lwendawo yokujeziswa, usaphakamise idolo eliphakeme, kodwa vula idolo lakho. Joyiza ubuyele emugqeni wegoli. Phinda konke ukulandelana.

Ukufudumala okukhethekile (imizuzu emi-3-5)

Lapha ulungiselela umzamo omkhulu. Indlela enhle nejabulisayo yokwenza lokhu ngokusebenzisa uhlobo lomdlalo weqembu. Lokhu futhi kuyindlela enhle yokwakha ukusebenzisana komdlalo futhi ikhombisa ubumbano kumdlalo
inkundla yokudlala. Amaqembu avame ukwenza lokhu ndawonye futhi ningakwenza lokhu ndawonye njengonompempe nabasebenza emigqeni.

Ukufudumala kulungele wonke amazinga njengoba kufanele ukhulule imisipha yakho njalo.

Ukuzivocavoca kwejubane nokushesha

Ukuzivocavoca 1

Kulo msebenzi uzokwenza ama-sprints amafushane. Isibonelo, ungasebenzisa izigaxa owabeka kude ngamamitha angama-20. Ngalawa ma-sprints unikeza ubuningi bakho, okuhloswe ngawo ukuthuthukisa amandla akho.

Ufuna ukwakha uhlelo lokudonsa i-sprint. Landela umdwebo ongezansi ukusuka kukhoni ukuya kukhoni:

Gcina imizuzu emi-2 phakathi kwe-sprint ngayinye bese wenza enye, kodwa qaphela izinga lokushaya kwenhliziyo yakho. Linda izinga lokushaya kwenhliziyo yakho libuyele ku-60-65% wesilinganiso esiphezulu senhliziyo yakho njengoba uhamba kancane ubuyela ekuqaleni, bese ugijima ubuyela ekhoneni lokuqala.

Ngihlala ngikala izinga lokushaya kwenhliziyo yami ngewashi lami elihlakaniphile, nginalo lapha okuthunyelwe mayelana newashi lezemidlalo elingcono kakhulu elineqapha lokushaya kwenhliziyo lokuqeqeshwa kwenkundla ukuthi ungakwazi ukufunda.

Umehluko olula awukona ukubeka izigaxa emugqeni oqondile, kodwa ukuwasusa nge-engeli engu-45˚ nge-sprint ngayinye. Ngale ndlela ungakwazi futhi ukuqeqesha i-agility yakho.

Ukuzivocavoca 2

Ngokuzivocavoca kwesibili, wenza ukusetha okuhluke kancane, lapha ungasebenzisa amakhona wendawo yokujeziswa ukwakha isethi yakho:

Wakha isivinini sakho emugqeni wokuqala oqondile, bese ugijima ngokudayagonali uye emugqeni wegoli ngakolunye uhlangothi lwegoli. Futhi lapha, qiniseka ukuthi izinga lokushaya kwenhliziyo yakho libuyela ku-60 - 65% wesilinganiso esiphezulu senhliziyo yakho phakathi kokuphindaphinda.

Ukuzivocavoca 3

Beka izigaxa noma izinti ezimbalwa phansi bese uzihlukanisa ngezikhathi ezihlukene zamamitha angu-1-2 ukusuka komunye nomunye:

• Sheshisa ngamamitha angu-15 ukusuka ekuqaleni
• Hamba phezu kwenduku / ikhoni ngayinye futhi ugcine isivinini sakho
• Yehlisa ijubane ngemva kokufinyelela induku yokugcina
• Hamba kancane ubuyele ekuqaleni

Ukuzivocavoca 4

Beka amakhoni angu-6 njengoba kukhonjisiwe, uqale emugqeni wegoli:

Wenza i-drill ehlukile kukhoni ngayinye endaweni yokujeziswa:

1. Qala ku-1, gijima uye emuva ngejubane eliphakathi ukuya ku-cone A, bese ujika wenze i-sprint ephezulu uye ekhoneni elikude lendawo yokujeziswa (2). Bese uhamba ubuyela ku-1 ngejubane elilula.
2. Ezinye izinyathelo ezisemaceleni ukuya ku-cone B, bese kuba enye i-sprint ephezulu iye ekhoneni elikude lendawo yokujeziswa bese ubuyela emuva ngokuzolile.
3. Jog uye ku-C, bese u-sprint esiphezulu uye ku-2.
4. Ukugijimela ku-cone D, bese kuba yi-sprint ephezulu ukuya ku-2.

Lokhu kumele impinda engu-1. Gcina ukuphumula okusebenzayo imizuzu emi-3 phakathi kwama-reps.

Ukuzivocavoca 5

Lapha sizilolongela ukuhlolwa kwe-CODA okuyingxenye ye-FIFA Fitness Test lapho kuhlolwa khona amandla okushintsha indlela ahamba ngayo.

Beka izigaxa ezimbili (lokhu umugqa wokuqala), isigamu semitha uqhubeka ubeka ezinye izigaxa ezimbili, leli yiphuzu A (isango lokuqala). 2 amamitha ukusuka endaweni A, beka amanye amakhoni amabili endaweni engu-B, futhi ngemva kwamamitha angu-8 beka amanye amathayela amabili endaweni engu-C.

• Lapha ugijima i-sprint yamamitha angu-10 x 8 x 8 x 10
• Phakathi kwephuzu A nephuzu B amamitha angu-2 futhi phakathi kwephuzu B nephuzu C ngamamitha angu-8 (kusuka endaweni A kuya ku-C ngamamitha angu-10)
• Ngemva kwesiginali, sprint ukusuka emugqeni wokuqala uye endaweni ethi C
• Gijima emaceleni uye kwesokunxele uye ephuzwini B, bese uye kwesokudla uqonde endaweni engu-C
• I-sprint evamile ukusuka endaweni C kuya esangweni lokuqala
• Zama ukuthola isiphetho eduze kwamasekhondi angu-10

Ukukhuthazela Ukuzivocavoca

Ukuzivocavoca 1

Setha i-1: Qala kusukela kumugqa oseceleni bese ugijima uye kolunye uhlangothi bese ubuyela emuva futhi. Yenza lokhu cishe ku-80-85% wamandla akho okugijima.
Setha i-2: Qala eceleni futhi manje yenza okufanayo kodwa kulokhu uye endaweni yokujeziswa

Ukuzivocavoca 2

Setha i-1: Shintshela emaphethelweni wendawo yokujeziswa kanye nangemuva

Setha 2: Gxumela emgqeni ophakathi nangemuva

Setha i-3: Shintshela emaphethelweni wendawo yokujeziswa kanye nangemuva

Phinda umsebenzi ongenhla kodwa kulokhu qala ngokusetha u-3 bese uphetha ngosethi 1.

Ukuzivocavoca 3

Imizuzwana engu-6 x 10 igijima ngo-70-80% wesivinini sakho esiphezulu. Imizuzwana engu-15 yokuphumula/yokululama (ukugijima kancane) phakathi kwe-sprint ngayinye

Ukuzivocavoca 4

Setha 1: Sprint amamitha angu-50 ku-80% wesivinini sakho esiphezulu. 25 amasekhondi alulame
Setha i-2: Shintshela amamitha angu-100 ku-80% wesivinini sakho esiphezulu. 45 imizuzwana yokutakula
Setha i-3: Sprint amamitha angu-200 ku-80% wesivinini sakho esiphezulu. 1'30 imizuzwana yokutakula

Ukuzivocavoca 5

Zungezisa inkambu. Qalisa ubude obugcwele benkambu eceleni. Bese uhamba ngokuzolile uye kolunye uhlangothi lwenkundla ngomugqa ongemuva. Bese ugijima emuva kolunye uhlangothi eduze komugqa oseceleni, bese uhamba ubuyela ekuqaleni. Gijimani cishe ku-80-90% wesivinini sakho esiphezulu.

Ukuzivocavoca 6

Lapha sizilolongela Ukuhlolwa Kwekhono Lokugijima Okuphindaphindiwe okuyingxenye yokuhlolwa kokufaneleka kwe-FIFA okukala ikhono lokwenza ukugijima okuphindaphindiwe ebangeni elingamamitha angu-30.

Beka phansi izigaxa ezimbili (lona umugqa wokuqala), imitha eyodwa nengxenye uphinde ubeke izigaxa ezimbili futhi, leli isango lokuqala. Ngokuhamba ngamamitha angama-30 ubeka phansi izigaxa ezimbili futhi, leli yisango lokuqeda.

• Ngemva kwesiginali, gijima ku-100% wesivinini sakho esiphezulu ukusuka kulayini wokuqala uye esangweni lokugcina (30 amamitha)
• Phinda uthole imizuzwana engu-30 bese uhamba ubuyela emgqeni wokuqala
• Phinda izikhathi ezi-5
• Zama ukuqeda i-sprint ngayinye ngaphansi kwamasekhondi angu-5 ngangokunokwenzeka
• Onompempe abaningi abangochwepheshe bavala ibanga le-6 izikhathi ezingamamitha angama-40 ngemizuzwana eyi-6 - 6,5 ngokululama kwesekhondi lama-60

Ukuzivocavoca Okunamandla Okuphezulu

Ukuzivocavoca 1

Setha i-1: Baleka usuka kwenye indawo yokujeziswa uye kwenye uphinde ubuye futhi. Sebenzisa cishe u-60-70% wobukhulu bakho

Setha i-2: Phinda okufanayo kodwa ukhuphule umfutho ufike ku-80-90% wobukhulu bakho

Ukuzivocavoca 2

Isiqalo: gijima u-1000 m ngemizuzu engu-6, imizuzu emi-3 ukugijima kancane, 500 m imizuzu emi-3, imizuzu emi-3 ukugijima kancane, 500 m imizuzu emi-3

Okuphakathi: 1000m ngemizuzu emi-5, imizuzu emi-3 ukugijima kancane, 500m ku-2'30, imizuzu emi-3 yokugijima kancane, 500m ku-2'30

Advanced: 1000m ngemizuzu emi-4, imizuzu emi-3 ukugijima kancane, 500m emaminithini angu-2, imizuzu emi-3 ukugijima kancane, 500m ngemizuzu emi-2

Ukuzivocavoca 3

Setha ama-cones angu-6 njengoba kukhonjisiwe ngezansi:

• Gijimani ukusuka ku-cone 2, qhekeza A uye ku-cone 1, bese ubuyela kancane futhi phakathi kuka-1 no-2
• Phinda ngamacones B, C & D
• Phinda yonke isifunda futhi ngokulandelana (okungukuthi, D, C, B, A)
• Lokhu kuyimpinda engu-1

Amaminithi angu-4 alulame phakathi kwesethi ngayinye

Ukuzivocavoca 4

Lapha sizilolongela i-Interval Test okuyingxenye ye-FIFA Fitness Test ehlola ikhono lokwenza uchungechunge lokugijima okusheshayo ngaphezu kwamamitha angu-75 ukushintshanisa nezikhawu ezingamamitha angu-25.

Lapha sigijima ibanga elingama-40 75 izikhathi nesikhawu esingamamitha angu-25 okuyisamba esingamamitha angu-4000. Singasebenzisa imigqa yebhola ngenxa yobukhulu obucishe bube ncamashi. Lapha sisebenzisa imigqa yangemuva kanye nemigqa yendawo yenhlawulo.

• Qala kulayini wendawo yenhlawulo eduze nekhona
• Gijimani amamitha angu-75, okungukuthi emgqeni wendawo yokujeziswa ngakolunye uhlangothi
• Yima emugqeni wendawo yokujeziswa bese uqhubekela emuva bese uhamba ubuyela emugqeni wendawo yenhlawulo (amamitha angu-25 isiyonke)
• Kulo mugqa wendawo yokujeziswa uqala ukugijima futhi ngakolunye uhlangothi
• Phinda uze ufinyelele inani elingu-40
• Zama ukugcina inani lamasekhondi angu-15 ngamamitha angu-75 namasekhondi angu-20 ngamamitha angu-25
• Akudingekile ukuthi usebenzise imigqa enkundleni yebhola, kodwa qiniseka ukuthi amabanga angama-40 x 75 / 25 wamamitha alungile.

Izivivinyo zokuzinza kwakho okubalulekile

Ezweni lanamuhla Lezempilo Nokufaneleka, kunzima ukuthola igama elithi "core stability" nokuqeqeshwa kwebhola akuhlukile. Ucwaningo luye lwabonisa ukuthi le misipha yomgogodla empeleni icushiwe ukuze isekele umgogodla ngaphambi kokunyakaza kwezitho.

Umgomo wokuqeqeshwa kokuzinza okuyisisekelo ukuthuthukisa ikhono lemisipha eyinhloko ukuze isebenze ngokuphumelelayo nangempumelelo
sebenza ngendlela ehlelekile ukuze ugcine ukuma ngendlela efanele.

Akukhona lokho kuphela, kodwa futhi kubaluleke kakhulu ukuthi siqine kakhulu ukuvimbela ukulimala okungenzeka esikhathini esizayo ngangokunokwenzeka. Lapho uzivocavoca, akufanele uyeke ukuzilolonga okuwumongo nokuqina. Kwenze njalo ngeviki, izikhathi ezi-3 ngeviki uma kungenzeka.

Ngaphandle kokuthi unamandla okuqina, lokhu futhi kunenzuzo yokuthi uzokwazi ukunyakaza ngendlela elula.

Nazi ezinye izivivinyo ongayenza njengengxenye yohlelo lwakho lokuqeqesha.

Superman

• Qala kuzo zonke ezine izandla ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.
• Beka umhlane wakho endaweni engathathi hlangothi futhi ubambe i-abs yakho ngokufinyeza inkinobho yakho yesisu kancane ngasemgogodleni wakho.
• Slayida kancane umlenze owodwa emuva ngenkathi uhambisa ingalo emelene phambili.
• Yibambe futhi ukhulise lesi sikhathi sibe umkhawulo wamasekhondi angu-20.
• Buyisa umlenze nengalo kancane kancane bese ushintsha izinhlangothi.
• Yenza amasethi we-5-10 reps.

amapulangwe

• Yelula ngenkathi uncike ezingalweni zakho
• Ziphushe phansi ukuze uphumule ezinzwaneni nasezindololwaneni zakho
• Gcina umhlane wakho uphansi, emgqeni oqondile kusukela ekhanda kuya ezithendeni
• Tshekisa i-pelvis yakho futhi unciphise i-abs yakho, vimbela ukuphela kwakho okungemuva ukuthi kunamathele emoyeni
• Bamba imizuzwana engu-20 ukuya kwangu-60, yehlisa emuva bese uphinda
• yenza amasethi we-2-5 reps

ipulangwe eseceleni

• Lala ngohlangothi olulodwa, indololwane ngaphansi kwehlombe lakho, qiniseka ukuthi izinqulu zilingana
• Yomibili imilenze kufanele ihlale iqondile futhi ihambisane nomzimba
• Ziphushe kuze kube khona umugqa oqondile phakathi kwezinyawo, okhalo nekhanda
• Bamba imizuzwana engu-20 - 60
• Yehlisa bese uphinda ngakolunye uhlangothi

Ibhola laseSwitzerland

• Lala ngesisu ebholeni
• Beka izandla zakho ngemuva kwezindlebe zakho bese ukhuphuka usuka endaweni yakho yokuqala
• Buyela phansi endaweni yekhanda
• Phinda amasethi angu-15 woku-3 ngokuphumula kwesekhondi elingu-30

Izivivinyo zokupholisa phansi

Ukwelula kwe-Achilles

Yima omunye umlenze phambi komunye, izinyawo zibheke phambili, isithende sibuyele phansi umlenze wangemuva ugobe kancane. Gcina umhlane wakho uqondile futhi uncike emuva kahle ngesithende sakho uze uqale ukuwuzwa ku-Achilles tendon yakho.

ezelula amathole

Yima umlenze owodwa phambi komunye - ngaphezulu kancane kunasekuvivinyweni kwangaphambilini - izinyawo zibheke phambili. Isithende phansi nomlenze wangemuva uqondile. Gcina umhlane wakho uqondile, gobisa idolo lakho langaphambili bese uhambisa isisindo sakho phambili naphansi uze uzizwe unwebeka ngemuva kwethole lakho.

ukwelula kwethanga

Bamba unyawo lwakho ngesandla bese uphakamisa unyawo lwakho phezulu ngemuva kwezinqe zakho. Adonse unyawo emuva uqhele ezinqeni bese uphusha idolo phansi. Sebenzisa udonga noma uzakwethu uma ibhalansi kuyinkinga.

I-Hamstring Stretch

Yima ubeke umlenze owodwa phambi komunye, izinyawo zibheke phambili futhi. Pushela izinqulu emuva futhi ugcine umhlane wakho uqondile ngangokunokwenzeka, izandla zakho zihlezi edolweni, bese uqondisa umlenze wakho wangaphambili. Bese uqondisa ngokuphusha izinqulu zakho emuva naphansi.

Ukwelula umsipha ngenkathi ulele

Hlala umlenze owodwa unwetshiwe phambi kwakho, omunye ugobe ukuze unyawo lwakho luthinte ingaphakathi lomlenze wakho oqondile. Gcina umhlane wakho uqondile futhi ubambe ichopho lonyawo lwakho ngesandla sakho. Bamba, awukhiphe bese uhambisa izandla uphakamise umlenze wakho. Shintsha imilenze uphinde.

i-groin stretch

Yima izinyawo zakho ziqhelelane cishe nobubanzi bamahlombe. Gcina umlenze wakho wesokudla uqondile, goba idolo lakho lesokunxele bese uncika i-torso yakho ngasemlenzeni owandisiwe uze uzwe ukwelula ohlangothini lwangaphakathi lwethanga lakho lokunene.

into yokubamba uzwane

Qala lokhu kwelula izithende zakho ndawonye phansi, ubambe izinyawo zombili ngezandla zakho. Gxila phambili kuwe
ama-hips, kancane kancane aqinisa ukwelula.

klinya ihlombe

Dlulisa ingalo eyodwa ivundlile esifubeni sakho, yibambe ngesinye isandla noma ingalo yakho, ngenhla nje kwendololwane. Khipha umoya kancane njengoba udonsa ingalo yakho engenhla. Phinda wenze enye ingalo.

I-Triceps ilula

Nweba isandla esisodwa ukusuka maphakathi nomhlane wakho, iminwe ibheke phansi. Sebenzisa esinye isandla ukubamba indololwane. Adonse umoya kancane bese udonsa kancane.

Izinsuku zokuphumula ngemuva kweseshini yokuqeqesha eqinile

Ukuphumula kubalulekile ekuqinisekiseni ukusebenza kahle komzimba. Kubalulekile ukuthi wonke umuntu obambe iqhaza
ukuvivinya umzimba njalo kunikeza umzimba isikhathi sokululama.

Ngemuva kokusebenza kokukhuthazela, udinga cishe amahora angama-24 wesikhathi sokutakula ngaphambi kokuthi wenze umsebenzi ofanayo futhi. Ngemuva kokuzijwayeza ukuqeqeshwa kwesikhashana, qiniseka ukuthi uthola cishe amahora angama-72 wesikhathi sokululama.

Qiniseka ukuthi kukhona ukuphumula okwanele phakathi kwezikhathi zokuqeqesha kanye nezikhathi zokuqeqesha kanye nemincintiswano.

Kuzo zonke lezi zindlela, ukululama ekuzikhandleni kubaluleke kakhulu. Uma ungahlomile, ngokuqinisekile ngeke uhambe ngokushesha
qala ukunyakaza futhi izinga lezikhathi zokuqeqesha lizokwehla. Uma kunjalo uqeqesha kaningi (ubuningi) kodwa hhayi ngokuphumelelayo (ikhwalithi).

Ukudla okunomsoco konompempe

Imizimba yethu ingakwazi ukusebenza ngokwamandla ayo kuphela uma sidla ukudla okulungile noketshezi. Lokhu kubaluleke kakhulu ezinsukwini/emahoreni aholela emdlalweni noma iseshini yokuqeqesha.

Njengonompempe oyimfundamakhwela akumele ulahle zonke izinto ezinhle nokunethezeka kwempilo, kodwa uphuma kukho okufaka kukho. Ikakhulukazi uma enye yezinhloso zakho kuwukuba uqine ngokomzimba futhi ulahlekelwe isisindo, lokhu kuyinto eyengeziwe ongayinaka.

Ngokufanelekile, ukudla kwakho kufanele kube nalokhu okulandelayo:

Ama-carbohydrate: Ama-carbohydrate anemisebenzi eminingana ebalulekile. Banikeza amandla angokomzimba nangokwengqondo emisebenzi ephezulu efana nokushaya ikhwela noma ukuqeqeshwa. Zimuncwa egazini ukuze zisetshenziswe njengamandla asheshayo, noma zigcinwe njenge-glycogen emisipha nasesibindini ukuze zisetshenziswe ngokuhamba kwesikhathi.

I-glucose: uphethiloli oyinhloko wokusebenza kobuchopho bethu, kusetshenziswa cishe u-60% weglucose etholakalayo. Ngakho lapho ushukela wegazi uphansi, ubuchopho abusebenzi ngendlela okufanele busebenze ngayo. Izinqumo
futhi amakhono ayancipha futhi ukukhathala kuzokwenzeka. Gcina inani elifanele lama-carbohydrate
bhalansisa ushukela egazini futhi ugcine amazinga amandla nesisindo ngokulinganayo.

Kunezinhlobo ezahlukene zama-carbohydrate, ezinye zazo ezincibilika kancane futhi zinikeze ukuzinza,
umthombo wamandla ohlala isikhathi eside. Ezinye, ezimuncwa ngokushesha, ziholela ekwandeni okusheshayo koshukela wegazi
kanye negagasi lamandla.

Imithombo emihle yokukhululwa kancane kwama-carbohydrate:

• I-pasta egcwele amanzi
• Isinkwa esigcwele okusanhlamvu
• Irayisi le-Basmati elinsundu
• I-oatmeal
• I-Muesli / Yonke I-Bran
• I-Lentils / Ubhontshisi Wesoya / Ubhontshisi Wezinso
• Ama-apula / Amapheya / Amajikijolo
• I-Brokholi / Utamatisi / Ubhontshisi Oluhlaza
• Iziphuzo ezibushelelezi

Imithombo emihle yokudla okulula kwe-carbohydrate ekhishwa ngokushesha:

• Amakhukhi Okugaya
• Ushokoledi
• ama-cereal bar
• Ubhanana
• I-Aardappel
• Izithelo ze-Gedroogd
• I-Buckwheat / I-couscous
• Isiphuzo sezithelo
• Iziphuzo zezemidlalo

Amafutha: ziyadingeka ekudleni futhi zinemisebenzi eminingi ebalulekile emzimbeni. Amafutha ayiwokugcina amandla amakhulu emzimbeni kanye nomthombo oyinhloko wamandla omsebenzi ophansi. Amafutha asebenza njengesivikelo ekuhlukumezekeni kwezitho ezibalulekile njengenhliziyo, isibindi, izinso, ubende, ubuchopho nomgogodla. Amafutha ayingxenye ebalulekile yawo wonke ulwelwesi lwamangqamuzana, kuhlanganise nezinzwa namangqamuzana obuchopho.

Amafutha abalulekile kunoma yikuphi ukudla konompempe, kodwa kubalulekile ukudla izinhlobo ezifanele zamafutha. Amafutha atholakala ezimbewu, amantongomane nenhlanzi abalulekile, kanjalo namafutha e-polyunsaturated namafutha. Amafutha agcwele kanye ne-monounsaturated atholakala emikhiqizweni yobisi, futhi ngokuvamile ukudla okuthosiwe nokucutshungulwa kubhekwa njengamafutha angabalulekile futhi kufanele kugwenywe, ikakhulukazi uma ufuna ukulahlekelwa isisindo.

Amaprotheni: Amaprotheni iyi-macronutrient ebalulekile emzimbeni. Ziyizinto zokwakha amathambo, imisipha nemisipha. Wonke ama-enzyme angamaprotheni. Ama-Enzymes alawula ukusabela okuningi okukhiqiza amandla, kanye nokwakhiwa nokulungiswa kwezicubu, ikakhulukazi imisipha. Amaprotheni angakwazi futhi ukusebenza njengomthombo wamandla ngemva kokuncipha kwama-carbohydrate ngemva kokuzivocavoca, kodwa lesi simo kufanele sigwenywe lapho kungenzeka khona.

Ngihlala ngithenga imiksi ethile yeziphuzo zezemidlalo, ama-smoothie kanye nama-energy bar lapha eDecathlon bese ngithatha iziphuzo zami ebhodleleni lamanzi noma ngizenzele ekhaya ngaphambi komncintiswano.

Ukuvimbela Ukuphelelwa amanzi emzimbeni

Imisipha ingamanzi angama-75%. Ukulahlekelwa amanzi afinyelela kwangu-3% kungabangela ukuncipha kwamandla ngo-10% nokulahlekelwa isivinini ngo-8%, futhi kungase kuphazamise ukugxila kwengqondo nokugxilisa ingqondo. Ukujuluka kuwukusabela okuvamile komzimba ngesikhathi sokuqeqeshwa noma ukuncintisana. Umphumela ongenakugwenywa ukuthi umzimba ulahlekelwa amanzi ngokwemvelo.

Kodwa-ke, ngesikhathi sokuzivocavoca, izinzwa zokoma ziyavinjwa futhi ngeke uphawule ukuthi womile, ngakho-ke kuyaphoqa ukuthi onompempe bahlale begcwele amanzi futhi baqhubeke nokuphuza uketshezi ngesikhathi somdlalo.

1. Okufanelekile, onompempe kufanele baphuze 2 amalitha amanzi ngosuku ngaphambi komdlalo.
2. Ukulahlekelwa uketshezi lomzimba kubangela ukukhathala, ngakho onompempe kufanele baphuze uketshezi oluningi phakathi nomdlalo.
3. Umthetho wesithupha uthi: phuza kancane futhi njalo. Phuza cishe u-200 ml (inkomishi yepulasitiki egcwele) futhi wenze lokhu njalo ngemizuzu engu-15-20. Ngakho-ke ukulinda okusele kude kakhulu.
4. Phuza cishe ingilazi eyodwa yamanzi njalo ngemizuzu eyi-1 emahoreni aholela emqhudelwaneni.
5. Uma uphuza isiphuzo esiqukethe i-caffeine, kufanele uphuze ingilazi yamanzi eyengeziwe.
6. Phakathi nengxenye yesikhathi somncintiswano noma phakathi neseshini yokuqeqesha ejulile, ungakhetha isiphuzo se-isotonic sezemidlalo ukuze ugcwalise uketshezi ngokushesha.

Yini okufanele isiphuzo sakho sibe nayo?

1. Ezimweni ezishisayo, kufanele kuthathwe amanzi kuphela. Lokhu kungenxa yokuthi ukufakwa kwama-carbohydrate kuvame ukwehlisa izinga lokumuncwa kwamanzi egazini.
2. Phuza isiphuzo esine-carbohydrate ephansi ekuqaleni okulandelwa yisiphuzo esijwayelekile sezemidlalo esinama-carbohydrate ngesikhathi sokuphumula kanye nesinye emizuzwini engama-20 edlule.

Onompempe kufanele futhi baphuze ngokwanele ngemva kwalokho ukuze babuyekeze ukulahleka koketshezi. Phuza uketshezi ngemva komncintiswano okungenani izikhathi eziphindwe kanye nengxenye ukuncipha kwesisindo somzimba. Okungukuthi uma i-1 kg yesisindo somzimba ilahleka ngenxa yokujuluka, phuza amalitha angu-1,5 oketshezi. Phuza ngokushesha ngemva kokuqeqeshwa njengoba ukululama koketshezi lomzimba kuthatha okungenani imizuzu engama-30.

Ngosuku olwandulela umdlalo

1. Yidla ukudla kwasekuseni okune-carbohydrate ekhishwa kancane, isb indishi ye-muesli enezithelo, izingcezu ezi-1-2 zikakolweni othosiwe (nojamu, i-marmalade noma uju uma uthanda), kanye nengilazi yejusi yezithelo.
2. Kubalulekile ukuphuza kakhulu emini (amanzi, amajusi, iziphuzo zezemidlalo, njll.).
3. Yidla "ama-carb snacks" angu-2-3 usuku lonke.
4. Ngaphambi kwesidlo sakho esikhulu (kusihlwa) - yidla ukudla okusekelwe ekudleni okune-carbohydrate ekhishwa kancane.

Usuku lokufanisa

1. Yidla ukudla kwasekuseni okune-carbohydrate ekhishwa kancane njengosuku lwangaphambilini.
2. Yidla ukudla okukhishwa kancane ngaphambi kokudla kwakho kwangaphambi komdlalo amahora angu-3-4 ngaphambi kokuqala.
3. Qhubeka nokudla 'ama-carbohydratesnacks' kuze kufike ehoreni elingu-1 ngaphambi komncintiswano.

Ngemva komdlalo

1. Yidla ukudla okunama-carbohydrate ngokushesha ngangokunokwenzeka ngemva komncintiswano noma ukuqeqeshwa, isb. ubhanana,
   amabhisikidi okugaya ukudla, njll.
2. Yidla ukudla okune-carbohydrate phakathi kwamahora ama-2 womdlalo noma isikhathi sokuqeqeshwa.

UJoost Nusselder, umsunguli wonompempe.eu ungumakethi wokuqukethwe, ubaba futhi uthanda ukubhala ngazo zonke izinhlobo zemidlalo, futhi ubuye wadlala nemidlalo eminingi impilo yakhe yonke. Manje kusukela ngo-2016, yena neqembu lakhe bebelokhu bedala izindatshana zebhulogi eziwusizo ukusiza abafundi abathembekile ngemisebenzi yabo yezemidlalo.